10 Protein-Rich Recipes That Use Nutritional Yeast, the Cheesy Vegan Seasoning Linked to Improving Your Mood (2024)

FAQs

Why is nutritional yeast used in vegan recipes? ›

Nutritional yeast is a complete source of protein and is used by those following a vegan diet to mimic the flavor of cheese in recipes.

Nutritional yeast is a beloved flavor booster among plant-based eaters. Also known as "nooch," this gold-hued dust has a rich, fermented, "cheesy" flavor, that, when blended with ingredients such as nuts, beans, and cooked starchy vegetables, perfectly mimics a creamy, cheese sauce.

It's nutritional yeast, a dairy-free food seasoning favored especially by vegans for its cheesy, umami-rich flavor.

Mix it into Soup: Nutritional yeast can be added to soups and stews for an extra umami and savory element. It pairs especially well with creamy soups like potato or squash soup, and chili. Add it to Roasted Vegetables: Sprinkle it on top of roasted vegetables for a boost of flavor and nutrients.

As its cells die, the proteins that made up its cells break down and amino acids like glutamic acid, which is naturally found in many fruits and vegetables, are released. It's this glutamate that gives nutritional yeast its cheese-like umami flavor.

Nutritional yeast is also a low-glycemic food that contains chromium, a mineral that may help regulate your blood sugar. Maintaining good blood sugar and cholesterol levels lowers your risk for diabetes and heart disease. Beta-glucan is also believed to strengthen your immune system.

Yeast intolerance and inflammatory bowel disease: Though rare, some people may not be able to digest nutritional yeast. This is usually seen in those with inflammatory bowel disease (IBD), such as Crohn's disease. Nutritional yeast can trigger or worsen symptoms associated with IBD.

Indeed, one older study from 2010 found that nutritional yeast has a probiotic-like effect on the intestines. 6 This suggests that it may help prevent some gastrointestinal infections like E. coli and Salmonella.

You do not need to refrigerate nutritional yeast, so you may see it stored in bulk bins in health food stores or grocery stores. It has a shelf life of about two years when stored correctly; keep nutritional yeast in a jar on the countertop or in a cool, dark place like a pantry.

Cancer: Nutritional yeast may have anticancer properties due to the high levels of antioxidant minerals. Neurological problems and depression: Vitamin B12 is important for nerve health and cognitive function. It also helps fight off depression.

Does nutritional yeast taste like butter? ›

A: Nutritional yeast has a unique savory flavor that resembles cheese, making it a great alternative for adding flavor without salt, sugar or fat. Some people say it adds a nutty flavor to foods. It can add more texture to cold dishes like salads and yet turns creamier when added to hot dishes.

Nutritional yeast is low in fat and calories – with only 17kcal and 0.2g fat per 5g serving. When compared to a slice of cheddar cheese, which has around 110 calories and 9g fat, nutritional yeast is healthier and lighter.

Scrambled Eggs

Nutritional yeast is all you need to add a savoury (and healthy) kick to this go-to breakfast. Just whisk in 1 Tbsp with two eggs, 1/4 tsp salt and 1 Tbsp of milk (dairy or plant-based).

People can add it as a savory seasoning to a variety of dishes, including pasta, vegetables, and salads. Some ways to use nutritional yeast include: sprinkling it on popcorn instead of butter or salt. mixing it into risotto instead of Parmesan cheese.

May I Heat Nutritional Yeast? Sure, you can! Of course, nutritional yeast can also be used cold, but no worry if you would like to explore cooking it. According to the USDA, 100g of nutritional yeast is made up of 53g of protein, 33g of starch, 27g of fiber, and 7g of fat and hence delivers 400 kcal of energy.

Vegan Cheese

Nutritional yeast is often added to plant-based dishes instead of cheese to provide that cheesy flavor, but without the dairy. If I've run out of nutritional yeast, I will often just use a bit of shredded vegan cheddar instead depending on the recipe.

However, unlike animals, yeasts do not have a nervous system. This means that they don't experience pain — which completely differentiates them from animals (8). Since eating yeast does not cause it to suffer and involves no animal exploitation or cruelty, yeast is typically considered a vegan food.

If for some reason you can't find nutritional yeast or can't use it, you can safely leave it out of recipes where it's used in small amounts as only a flavor enhancer; in some cases, miso or soy sauce can be used in a 1:3 ratio (1/3 of the amount of nooch called for), though both add sodium, so you may need to reduce ...

Including just 2 tablespoons a day can help vegans incorporate important nutrients in their diets, so having a canister of this wonder food around is a good way to ensure you'll get that extra nutritional boost.